If you're looking to get back in shape and have been putting off your training because it's too difficult or time consuming, then GPP is just what the doctor ordered!
The GPP program is a four-week training plan that will help you regain muscle strength, build endurance, and get back in shape after a long break, disease or injury.
Designed by an Olympian and approved by TOP professional athletes.
I'm 45 years old and I used to do sports when I was younger, but eventually stopped. Recently, I decided it was time to get back in shape and purchased this program because I like the schedule and the workload. After two weeks of training with Torokhtiy's General Physical Fitness program, I feel stronger, more flexible and motivated. The well-structured workouts give visible progress, which makes it worthwhile! I highly recommend it!
After successfully winning the London Olympics in 2012, I decided to devote myself to coaching and share my experience with athletes who are interested in lifting heavy weights correctly and safely.
I’ve been hosting seminars for ten years now, and teaching athletes from all around the world.
I've had a hand in guiding over 10,000 athletes on their weightlifting journey.
It's an honor to be able do this!
The knowledge I gained through seminars with athletes helped shape my PhD research. I’m proud to say that in 2025, I officially earned my PhD in Sport Science!
Yes, you can combine it with functional and cardio training or with any other activity.
Will this program completely turn me back to training shape?
THE BEST WAY TO GET BACK IN SHAPE: REBUILDING HEALTHY HABITS
As you begin to explore how to start a workout after some time away, it's more important now than ever to prioritise rest and recovery. Here are a few things to consider as you start getting back into the gym.
SLEEP
It’s during sleep that your body grows stronger from your training. As you’ll likely be upping your workout frequency, aim for 8-9 hours of good quality shut-eye per night.
STRESS
Stress levels are understandably high right now. While getting back into the gym will likely help, you may also benefit from slower practices like meditation or breath-work.
DIET
Your nutrition provides the building blocks required to get back into shape and is just as important as exercise when exploring how to get back into working out. You may already follow a specific dietary protocol, but as a general rule of thumb, opting for mainly whole foods, staying hydrated and consuming adequate protein will serve you well.
Can women do this program?
YES! We don't have any gender prohibitions regarding this training program.
I am a coach and I want to use it for my gym / my clients.
This program is for personal use only. But if you want to use it for your gym and/or clients you can reach out to us via email to agree a commercial usage of the program. It will give you even more benefits.
Build general physical preparation and help athletes return to regular activity/fitness after a long break, disease or injury by rebuilding muscle strength, endurance and basic conditioning.
Expected Result
Improved general fitness, regained muscle strength, better endurance, balance and coordination, reduced short-wind symptoms, improved mood/self-confidence and readiness to continue training.
Target Audience (Training Level)
No experience needed; good for beginners, returning athletes and people who need a safe, low-stress fitness restart with bodyweight/minimal-equipment training.
Age Group
Adults (no specific restriction)
Gender
Unisex (Male & Female)
Program Length
4 weeks
Days Per Week
3 sessions/week
Session Duration
30 min target in description; Program Details states 40–60 min (conflicting landing info). PDF also recommends daily wellness walking 30–45 min, 5 days/week.
Coaching or Self-Training
Self-training
ADDITIONAL (FILE)
Format
PDF (digital download)
App
No
Platform
Any device (PDF + clickable video links; desktop, tablet and mobile)
Print Friendly
Yes
Language
English
Exercises Video Demonstration
Yes (video demonstration for the exercises, plus general warm-up).
Trial / Demo Available
Yes — free demo/trial is promoted on the landing page with 3 sessions.
Payment Type
One-time purchase
Price
$44.90$24.90
Money-Back Guarantee
30-day money back
Lifetime Access vs. Time-Limited
Lifetime
Bonuses
Recommended/useful articles, general warm-up and stretching video links, free demo with 3 sessions, and bundle options with Nutrition or Mobility for Weightlifting.
Delivery Format
Online (digital)
Should I have active internet connection after download?
General Fitness / General Physical Preparation / Strength & Conditioning
Can Be Used for Competition Preparation?
No direct competition preparation; better used as off-season/general preparation or a restart before more specific strength or sport programs.
Training Style / Methodology
Bodyweight and minimal-equipment GPP combining basic bodyweight exercises, soft bodybuilding and core drills with low stress and self-regulated breathing-based effort.
Progression Model
Gradual 4-week progression: sets/reps increase from mostly 1–2 sets to 2–3 sets, exercise variations become slightly more demanding, and load can be added only when bodyweight is too easy.
Periodization Model
Short GPP/reconditioning mesocycle with simple linear progression; not a percentage-based strength periodization plan.
Deload Phase
No dedicated deload; the entire program is low-stress by design.
Main Equipment Required
Mostly bodyweight and minimal equipment; optional light bumper plates, dumbbells or small water bottles if bodyweight is too easy. Landing FAQ also lists barbell/plates/rack/GHD/box/rubber bands, so equipment info is inconsistent.
Additional Equipment Needed
Optional light plates/dumbbells/water bottles, rubber bands, plyometric box and Shoulder Activation System per landing FAQ.
Gym Machines Needed
Not required in the PDF; landing FAQ lists GHD, creating a conflict with the no-gym/minimal-equipment positioning.
Training Location
Home or gym; no-gym friendly.
Nutrition
No dedicated nutrition plan; landing/PDF provide general lifestyle/recovery guidance and recommended nutrition articles, with a separate GPP + Nutrition bundle available.
Warm-Up Included
Yes — general warm-up before training is required/recommended and linked in the PDF.
Post-Workout Included
Yes — stretching after each workout is required/recommended and linked in the PDF.
Mobility Included
Yes — mobility/stretching and balance/coordination work are included, but this is not a standalone mobility program.
Customization Available
Yes — reduce reps if exercises are too difficult; add light external load only if bodyweight is too easy; rest until breathing is restored.
Type of Workload (Sets, Reps, Percentages)
Sets, reps and timed holds; mostly bodyweight/minimal-equipment work; no percentages.
Pregnancy / Postpartum Safe
Not specified / consult a professional
Menopause-Adapted
No
Corporate Wellness Programs
No
Youth / School Programs
No
Rehabilitation / Post-Surgery
No
Mental Health & Mindfulness Integration
No dedicated mindfulness practice; program claims to reduce stress/improve mood and recommends stress-management practices such as meditation or breath-work.
Fixed Time/Days or Flexible
Fixed 4-week structure with 3 sessions/week, but flexible within the week; rest breaks are self-regulated until breathing is restored.
Good for returning to training and rebuilding physical shape after a break, disease or injury; not a substitute for medical rehabilitation.
Adjustable Load
Yes — reps/sets/rest can be adjusted by wellbeing and breathing; optional light load can be added when bodyweight is too easy.
Coach Feedback Included
No
Community
No
Progress Tracking
Basic — progress is tracked by completing sessions and progressing from Week 1 to Week 4; no separate dashboard/tracker specified.
Rest Day Guidance
Yes — rest breaks between sets should be based on wellbeing until breathing fully recovers; daily morning exercises and 30–45 min wellness walking 5 days/week are recommended.
Volume Level
Low to Moderate
Intensity Level
Low to Moderate
Fat Loss or Muscle Gain
General fitness, strength reconditioning and endurance; not primarily a fat-loss or hypertrophy program.
Muscles Focus
Full body: legs/quads/glutes/calves, core/abs, shoulders/rear delts, arms, back/posterior-chain support and balance/coordination.
Number of Unique Exercises
20+ exercise variations visible in the PDF.
CREDENTIALS & TRUST
Made By
Oleksiy Torokhtiy / Torokhtiy Weightlifting
Head Coach
Oleksiy Torokhtiy
Programming Coach
Sergii Putsov
Coach Certifications
PhD in Sport Science, Former Professional Athlete, 2-times Olympian; hosted 300+ seminars worldwide and guided 10,000+ athletes.
Certificate of Completion
No
Reviews
5.0/5 (based on 3 reviews)
Number of People Who Completed It
1000+
Avg. Program Completion Rate
90%
Exclusive collaboration with
No
Program In Use Since
2022
Last Update
2026
RECENTLY VIEWED
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Delivery: Receive your PDF program instantly via email and on our website after a one-time purchase.
Compatibility: 100% online, Accessible on all devices: desktop, tablet, and mobile.
Contents:
Quick navigation to each training session.
Detailed video guides for all exercises.
Specific warm-up, main load, and accessory work for each workout.
I made good progress with the lifts in terms of stability and execution. Highly recommended if you already have some experience in the lifts but still have a lot to solidify.
Been wanting a program to help strengthen the overhead position and I've gotten through the 1st session and it feels good. I enjoy the different variations of workouts and its a different pace from me normally working on the snatch and CJ. Definitely looking forward to the rest of the program.
I used the Athletic Performance program to prepare for my fourth triathlon. My muscular endurance improved drastically. I earned a personal best time and third place in my division, my first time placing. Thank you Torokhtiy!
I took advantage of the 2-for-1 promotion and started with the Beginners 2.0 program. I found it excellent; I'm a week away from finishing it and will start the Snatch Masterclass program soon. I'll let you know shortly.That's all for now, thank you for following.
I just wanted to say how impressed I am with the MALE WEIGHTLIFTING 2.0 + MOBILITY FOR WEIGHTLIFTING programmes.
The structure is excellent, and the level of detail — especially the explanations and videos — makes everything very clear and easy to follow. I’m currently on Week 2 of Male 2.0, and I can already feel a noticeable improvement in my confidence and consistency with the lifts.
The volume is challenging but very well programmed, and I can tell that it’s building a strong foundation for future progress.
I’m genuinely enjoying the process and learning a lot along the way. I’ll definitely be looking into purchasing more programmes in the future (especially the Squat or Overhead Mobility programmes), and I’d also be very interested in attending one of your seminars.
Thank you again for such a high-quality product — it really shows the level of thought and experience behind it.
I am the type of person who never buys programs as they seemed so basic/simple, I was already doing them. This program is not that at all. Very in depth, easy to follow, and provides results. Well done!
I’ve been following Torokhtiy for a while and I finally decided to give it a chance. This one is the real deal folks, after every session you feel the “no gain, no pain”. I’m still on on it and I plan on finishing it. I can feel the improvement already.
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